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Ingredients
  • 1 pound ground chicken or turkey
  • 1 large egg, lightly beaten
  • ½ cup grated Parmesan cheese
  • ½ cup fine dry whole-wheat breadcrumbs
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 10 pearl-size fresh mozzarella balls
  • 1 (28 ounces) can no-salt-added crushed tomatoes
  • ½ medium onion, grated
  • ¼ cup dry red wine
  • 2 cloves garlic, minced
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
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Nutrients
  • Calories: 418
  • Carbohydrates: 12 g
  • Fat: 24 g
  • Fiber: 1 g
  • Protein: 38 g
  • Sodium: 673 g
  • Sugar: 1 g
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Ingredients
  • 1 cup olive oil (or avocado oil)
  • 2 tablespoons of fresh lemon juice
  • 2 raw egg yolks, preferably pastured
  • 1 tablespoon water
  • A pinch of Sea salt
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Ingredients
  • 1 kg white fish fillets (no skin), cut into finger-sized pieces
  • 2 eggs beaten in a bowl
  • Pinch of salt
  • 250 grams of flour (we use rice flour)
  • 2 handfuls of corn chips
  • Enough coconut oil to cover pan lightly
  • Fresh cut lemons
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Nutrients
  • Calories: 559
  • Carbohydrates: 53 g
  • Fat: 13 g
  • Fiber: 2 g
  • Protein: 57 g
  • Sodium: 199 mg
  • Sugar: 1 g

Fish Fingers – Lunch, Dinner

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Ingredients
  • 1 kg/2.2lbs Chicken Breast, uncooked and sliced into small chunks/nuggets
  • 2 Slices of frozen Bread – ideally a traditional style like Sourdough (keep slices in Freezer)
  • 4 tbsp Parmesan Cheese
  • 4 tsp mustard
  • ¼ tsp Paprika
  • ½ Cup rice flour
  • 4 Tbs Olive oil
  • ½ tsp Sea salt
  • 2 Eggs
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Nutrients
  • Calories: 881
  • Carbohydrates: 53 g
  • Fat: 43 g
  • Fiber: 2 g
  • Protein: 67 g
  • Sodium: 904 mg
  • Sugar: 3 g
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • Butter or oil, for cooking (optional)
  • Maple syrup, raw honey, for serving
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Nutrients
  • Calories: 281
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 3 g
  • Protein: 12 g
  • Sodium: 125 mg
  • Sugar: 21 g

Lunch Box – Banana Pancakes

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Ingredients
  • 6 large eggs (great for snacks so cook extra and leave in fridge)
  • Water (start cold and heat with eggs inside)
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Nutrients
  • Calories: 61
  • Fat: 4 g
  • Protein: 5 g
  • Sodium: 63 mg
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Ingredients
  • 2 Fresh free-range eggs
  • Pinch of natural sea salt
  • 1 Tablespoon of water
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Nutrients
  • Calories: 124
  • Carbohydrates: 1 g
  • Fat: 8 g
  • Fiber: 0 g
  • Protein: 11 g
  • Sodium: 234 mg
  • Sugar: 0 g

Scrambled Eggs – Breakfast

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Ingredients
  • 3 medium ripe bananas
  • 400 g rolled oats
  • 2 large eggs
  • 50 g Erythritol
  • 1 tsp. baking soda
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. Sea salt
  • 100 g chopped walnuts, toasted
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Nutrients
  • Calories: 313
  • Carbohydrates: 49 g
  • Fat: 13 g
  • Fiber: 7 g
  • Protein: 11 g
  • Sodium: 290 mg
  • Sugar: 6 g
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Ingredients
  • 4 large eggs
  • 60 ml milk
  • 2 tbsp. chopped chives
  • kosher salt
  • Freshly ground black pepper
  • 1 tbsp. butter
  • 100 g shredded cheddar
  • 4 slices ham
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Nutrients
  • Calories: 487
  • Carbohydrates: 5 g
  • Fat: 37 g
  • Fiber: 1 g
  • Protein: 33 g
  • Sodium: 1098 mg
  • Sugar: 2 g
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Ingredients
  • 1 capsicum, sliced into 6 rings
  • 6 eggs
  • Sea salt
  • Freshly ground black pepper
  • 2 tbsp chives, chopped
  • 2 tbsp parsley, chopped
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Nutrients
  • Calories: 137
  • Carbohydrates: 3 g
  • Fat: 8 g
  • Fiber: 1 g
  • Protein: 11 g
  • Sodium: 125 mg
  • Sugar: 2 g
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Ingredients
  • 2 large eggs
  • 1 cup almond flour
  • 1 cup rice flour
  • 1 ½ cups almond milk (warm)
  • 1/3 cup butter (melted)
  • 2 tbsp erythritol
  • 4 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp salt
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Nutrients
  • Calories: 442
  • Carbohydrates: 34 g
  • Fat: 31 g
  • Fiber: 5 g
  • Protein: 12 g
  • Sodium: 364 mg
  • Sugar: 1 g
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • 50 g almond meal
  • 1/2 tsp baking powder
  • 3 Tbsp coconut oil, for cooking
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Nutrients
  • Calories: 892
  • Carbohydrates: 37 g
  • Fat: 76 g
  • Fiber: 8 g
  • Protein: 25 g
  • Sodium: 372 mg
  • Sugar: 16 g
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Ingredients
  • 2 short-cut bacon rashers, chopped
  • 50 g cup mushrooms, thinly sliced
  • 1 cup finely chopped broccoli
  • 20 g baby spinach leaves, shredded
  • 8 Free Range Eggs
  • 1/4 cup (60ml) milk
  • 1/2 cup (60g) grated light tasty cheddar
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Nutrients
  • Calories: 136
  • Carbohydrates: 2 g
  • Fat: 10 g
  • Protein: 9 g
  • Serving Size: 1
  • Sodium: 172 mg
  • Sugar: 1 g
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Ingredients
  • 200 g butter
  • 200 g almond flour
  • 100 g rice flour
  • 2 eggs
  • 50 g erythritol
  • 1/2 tsp vanilla extract
  • 1/2 tsp baking powder
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Nutrients
  • Calories: 258
  • Carbohydrates: 14 g
  • Fat: 23 g
  • Fiber: 2 g
  • Protein: 5 g
  • Sodium: 27 mg
  • Sugar: 1 g

Muffins – Dessert, Snack

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Ingredients
  • 2 potatoes - boiled and cut in cubes
  • 6 Tbsp coconut oil
  • 2 cups roughly chopped green and white onions (include the greens from the green onions)
  • 2 cups roughly chopped bell peppers
  • Salt and Pepper to taste
  • 1-2 cups chopped ham
  • 1/4 cup chopped parsley
  • 2 eggs
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Nutrients
  • Calories: 997
  • Carbohydrates: 69 g
  • Fat: 63 g
  • Fiber: 11 g
  • Protein: 41 g
  • Sodium: 1,86 mg
  • Sugar: 15 g
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Ingredients
  • 2 eggs (free-range and as fresh as possible)
  • 1 Tbsp. of butter, ghee or dash of coconut oil
  • Pinch of natural sea salt
  • 1 Tbsp. of water
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Nutrients
  • Calories: 240 cal
  • Carbohydrates: 1 g
  • Fat: 22 g
  • Fiber: 0 g
  • Protein: 11 g
  • Serving Size: 1
  • Sodium: 240 mg

Omelet – Breakfast

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